Deadlift Week

My upper body is a sore this morning from the snatching we did yesterday. I was awake about an hour earlier than normal thinking about some work stuff got out of bed and accomplished a few things before I headed in to the box.

Warm-up

• 500m Row
• 2 Rounds
  • 10 PVC Shoulder Pass-thrus
  • 10 PVC Pull-throughs (laying on ground, pull legs through and extend again)
  • 10 NPU Burpees
  • 30s Wall Handstand

We usually have the option to run or row in the warm-up so I’ve been switching it up to rowing lately since I had always done the run. I stayed in the handstand closer to 40s because I could use the strength there.

Strength

3 Sets

• 8-10 Weighted Push-ups, 2-0-X-1 tempo
• 60s Rest
• 15 KBS
• 60s Rest

First time doing weighted push-ups for me. I started off with a 35# plate on my back and did 10 reps, then 45# for 10 reps, and finally 55# for 9 reps. For the KBS I used 53#, 53#, and 62#.

WOD

15m AMRAP

• 9 Deadlifts
• 12 HR Push-ups
• 15 Box Jumps

Must be deadlift week or something. The Rx was 185# and I wanted to go with it, so I did. We all knew HR push-ups were going to be a bitch since we had already killed those muscles. I used a 24in box for box jumps. For the WOD I completed 7 rounds plus 9 deadlifts.

I was trying to keep good form throughout, but could feel it slipping away as I got further and further along. 8 sets of 9 is a lot of deadlifting 185# pounds. In fact that’s moving 13,320 pounds over the 15 minutes. I sure hope the first Open WOD doesn’t have any deadlifts, because I’m doing it tomorrow morning. I guess I’ll find out tonight when they announce the workout.